Chickpeas vs. Peas

Nutrition comparison of Cooked Chickpeas and Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and peas:

  • Both peas and chickpeas are high in dietary fiber and potassium.
  • Chickpea is a great source of calcium, iron and protein.
  • Pea has more thiamin and niacin, however, chickpea contains more pantothenic acid and folate.
  • Pea is an excellent source of Vitamin C.
Detailed nutritional comparison of chickpeas and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Peas src

Calories and Carbs

calories

Chickpea is high in calories and pea has 51% less calories than chickpea - pea has 81 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is lighter in protein, lighter in carbs and heavier in fat compared to peas per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Peas
Protein 21% 26%
Carbohydrates 65% 69%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Pea has 47% less carbohydrates than chickpea - pea has 14.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both peas and chickpeas are high in dietary fiber. Chickpea has 33% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Peas and chickpeas contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 63% more protein than pea - pea has 5.4g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both peas and chickpeas are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 29 times more Vitamin C than chickpea - pea has 40mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Pea has 37 times more Vitamin A than chickpea - pea has 38ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Peas and chickpeas contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Pea has 520% more Vitamin K than chickpea - pea has 24.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Pea has more thiamin and niacin, however, chickpea contains more pantothenic acid and folate. Both chickpeas and peas contain significant amounts of riboflavin and Vitamin B6.

Chickpeas Peas
Thiamin 0.116 MG 0.266 MG
Riboflavin 0.063 MG 0.132 MG
Niacin 0.526 MG 2.09 MG
Pantothenic acid 0.286 MG 0.104 MG
Vitamin B6 0.139 MG 0.169 MG
Folate 172 UG 65 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 96% more calcium than pea - pea has 25mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 97% more iron than pea - pea has 1.5mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both peas and chickpeas are high in potassium. Chickpea has 19% more potassium than pea - pea has 244mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Chickpeas Peas
beta-carotene 16 UG 449 UG
alpha-carotene ~ 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chickpeas and peas contain significant amounts of alpha linoleic acid (ALA).

Chickpeas Peas
alpha linoleic acid 0.043 G 0.035 G
Total 0.043 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than pea per 100 grams.

Chickpeas Peas
linoleic acid 1.113 G 0.152 G
Total 1.113 G 0.152 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peas (Peas, green, raw) .

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FAQ

Does peas or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and pea has 50% less calories than chickpea - pea has 81 calories in 100g and chickpea has 164 calories.

Does peas or chickpeas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than chickpea - pea has 14.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does peas or chickpeas contain more potassium?
Both peas and chickpeas are high in potassium. Chickpea has 20% more potassium than pea - pea has 244mg of potassium in 100 grams and chickpea has 291mg of potassium.

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